2.9.16 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches, 3 sec hold each
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + Spider Stretch + T-Spine Twist + Cossack Squat Combo
15m Inchworm Hollows, hold for 3 sec each
3×5 Goblet Squats, climbing
2×5 Jump Squats 
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:

In teams of three…
Three-Player Ski Erg Relay
Switch every 20 pulls
Coach sets your goal for 10 minutes.
Then:
P1 15x Wall Ball @ 20/14
P2 BB Front Rack for the duration of Wall Balls, coach chooses load
P3 Rest
Then:
P1 15m KB “Curtis Ps” (2x KB Lunge + Hang Power Clean + Push Press/Jerk) + 15m DB Farmer’s Walk
P2 Keg Carry next to your partner at the same pace, coach chooses weight (should be fairly heavy)
P3 Rest
10 minute AMRAP
Then:
Cool Down

 

STRENGTH/COMPETITIVE FITNESS
WARM-UP:
10x Balancing Leg Swings
10x Glute Bridge Marches, 3 sec hold each
10x Half-Bridges
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + Spider Stretch + T-Spine Twist + Cossack Squat Combo
15m Inchworm Hollows, hold for 3 sec
3×5 Goblet Squats, climbing
2×5 Jump Squats 
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
5×5 Strict Press
Then:
40/30 Strict Pull-ups, partition as needed
Then:
3xAMRAP Clapping Push-ups
Then:
Rotator Cuff Work

 

COACH’S COMMENTS
N/A

 

PHOTOS

Fat Gripz L-Hangs.

Fat Gripz L-Hangs.

Keg Carries...YES!

Keg Carries…YES!

Flexibility is key. If you can't get the barbell into the right position this portion of the AMRAP is absolute hell.

Flexibility is key. If you can’t get the barbell into the right position this portion of the AMRAP is absolute hell.

The keg is heavy and it starts to weigh on you. So do what you must not to put it down.

The keg is heavy and it starts to weigh on you. So do what you must not to put it down.

Mine getting her strength on.

Minde getting her strength on.